Luteal

also known as the Fall phase

Day 16-21 (typically)

Luteal- Immediately after ovulation, your body remains hopeful for a fertilized egg to implant itself in your uterus. The luteal phase lasts from the end of ovulation to the premenstrual phase

During this luteal phase, progesterone rises, prompting the continued growth of a nutrient-dense uterine lining ready for implantation. The dominant follicle, now referred to as the corpus luteum, is primarily responsible for secreting the progesterone that will ensure a successful pregnancy if the egg has been fertilized.

Working In This Phase

problem solving, inspiration, speaking, pitching ideas, assertiveness, presentations

Wellness

Power Yoga, pilates, strength training

Food Support in this phase

Support detoxification pathways, to make it easier to metabolize and eliminate the used hormones Liver loving foods

  • Cruciferous vegetables- broccoli, cauliflower, brussel sprouts, spinach

  • Antioxidant rich berries- blackberries, blueberries, strawberries

  • Protein

  • Incorporate plenty of fiber

  • Probiotic foods - yogurt, kefir, pickles, kombucha



Pre Menstrual

Day 21-28 (typically)

This phase is when women start to experience PMS which can include cramps, headaches, sleep difficulty.This sometimes occur due to Low progesterone levels, usually do to unsuccessful ovulation. This phase ends with the first day of real bleeding, marking the first day of your next cycle. In this phase you should include magnesium rich foods while supporting your detox pathway,

Work In This Phase

turning inward to self reflect and nest, spend time at home

Wellness

Continue with exercise, but back off on the intensity, especially if you're feeling fatigued.

YOGA- You might want to include more hip-opening, restorative poses in your practice and ease off from more energetic practices such as power yoga or strong vinyasa flow

FOOD FOR THIS PHASE

  • nuts

  • seeds

  • leafy greens

  • avocado

  • chocolate (dark)/cacao powder

  • bananas

  • almond butter

    *adding collagen peptides can help with amino acids that support great sleep

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